Now that you are motivated and wanting to achieve whatever your motivation may be it is time to set some goals that will enable you to be successful. Goals must be S.M.A.R.T:

S – Specific – indicate precisely what is to be done.

M – Measurable – ensure goal is quantifiable (able to be defined)

A – Attainable – should be able to achieve in time frame allocated

R – Realistic – similar to attainable however this applies more directly to you. Your goal may be attainable but is it realistic in your eyes that you as an individual can attain it.

T – Time Restricted – allocate a time period of which to realistically attain your goals.

No matter the goal the acronym SMART can be used to provide you with direction and a more comprehensive definition when goal setting. So this time when you set your goals make sure they are SMART.

Important Note: Sometimes goals may need to be restructured in order for success to be attained. Often we set goals that are too difficult to achieve in the beginning. If this happens it just means you may have overshot the mark a little. It is important to refocus your goal. Acknowledge what may have been some factors that did not allow you to succeed in completing your original goal (time, injury, illness, motivation, level of commitment to goals set) and try to work on that this time. Remember you need to be honest with yourself all the time.

Example of goal setting

Name: Alice

Age: 43

S – Specific – Alice has set 2 specific goals that are of significance to her

M – Measurable – The goals she set are specific and able to be measured

A – Attainable – She set all of her goals herself and is motivated to achieve them

R – Realistic – She knows she will need to work hard to get there however Alice feels that the goals she has set are realistic for her and with some commitment and effort she can achieve them.

T – Time Restricted – She has defined specific time periods for each goal to be achieved in.

Alice’s Goals:


How to measure


Time Frame


Goal 1:Lose 3 kg Using scales to assess weight loss; weighed mornings (before breakfast). Walk 30-40mins every day at a moderate intensity in line with the Australian recommendations for weight loss.Also decreased food portion sizes, total fat content and increased meal frequency. 4 weeks – short term
Goal 2:Fit back into her old dress which she has not been able to wear since she had her 2 children Using tap measure to measure waist circumference around the belly button and also hip circumference around the widest part of her bum. Trying on her dress every now and again also gives Alice the motivation she needs to keep going and achieve her goals. Aim is to maintain exercise and introduce weight component to her program once her first goal has been achieved. She knows that focusing on her short term goal focusing on cardio will get her on track for this her more long term goal. Once she achieves her first goal she plans to introduce some weights to her program to assist with further weight loss. 4 months – long term













OK! Now it is your turn. We have shown you Alice’s example and how to she structured her goals. It is up to you now to set some goals for yourself and go achieve them. Remember that this type of goal setting applies to all forms of motivation and not just weight loss. It is simply a matter of deciding what it is you want to achieve, planning how to succeed (goal setting) and putting in the time and effort to get there!


If you really want it its up to you to go and get it!

Remember to focus on your goals and work hard!





Filed under: Useful Informations

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